--- id: invictus_athlete name: Invictus Athlete aliases: [Invictus, CF Invictus, CJ Martin program, Invictus competitor] category: program system: crossfit goal: Develop sport-specific CrossFit competition fitness through systematic energy system development, precise weakness targeting, and periodized technical skill acquisition; designed for athletes preparing for the Open and sanctional qualifying events goals: [athletic_performance] level: advanced duration_weeks: 16 frequency_per_week: 8 periodization: block_concurrent origin: classic progression_model: > 16-week periodization in four 4-week blocks: Block 1 (Aerobic Base), Block 2 (Strength Accumulation), Block 3 (Sport-Specific Intensification), Block 4 (Competition Peak). Each block shifts the energy system emphasis. Strength follows an undulating weekly model within each block. Athletes test benchmark WODs at the start and end of each block to quantify adaptation. exercises: - ref: back_squat role: primary frequency_per_week: 3 technical_notes: > PM strength sessions Monday/Wednesday/Friday. Block-dependent loading: Block 1 5×5 at 65–75%, Block 2 5×4 at 75–85%, Block 3 5×3 at 82–90%, Block 4 3×2 at 88–95%. Invictus systematically builds squat strength as the primary driver of lower-body reserve for metcon economy. - ref: snatch role: primary frequency_per_week: 3 technical_notes: > AM Olympic lifting Tuesday/Thursday/Saturday. Block 1–2: technique focus at 70–80%, cycling at 55–65%. Block 3–4: heavy singles at 85–95%, cycling at 65–75%. Full squat snatch preferred for absolute load; power snatch for cycling. - ref: clean_and_jerk role: primary frequency_per_week: 3 technical_notes: > AM Olympic lifting Monday/Wednesday/Friday. Block-dependent: technique sets at 75–85%, cycling sets at 55–65%. Invictus uses the clean & jerk as both a strength indicator and conditioning tool; athletes are expected to do touch-and-go sets at 70%+ 1RM. - ref: conventional_deadlift role: secondary frequency_per_week: 2 technical_notes: > PM strength Tuesday/Thursday. Trap-bar or conventional. Posterior chain loading separate from Olympic pull mechanics; 4×3–5 at 80–88% 1RM. Supports heavy deadlift-based WODs and structural back strength for Olympic positions. - ref: overhead_press role: secondary frequency_per_week: 2 technical_notes: > PM strength Monday/Thursday. Strict press 4×5 at 70–80% 1RM. Shoulder strength reserve for kipping HSPU cycling and overhead barbell stability. - ref: muscle_up role: primary frequency_per_week: 3 technical_notes: > AM gymnastics Tuesday/Thursday/Saturday. Bar or ring muscle-up; technique and volume sets. Unbroken sets practice for competition context. Invictus defines unbroken muscle-up capacity as a non-negotiable advanced skill marker. - ref: handstand_push_ups role: primary frequency_per_week: 3 technical_notes: > AM gymnastics Monday/Wednesday/Friday. Strict HSPU volume (3–5 sets of max reps with 2 in reserve); kipping HSPU for conditioning. Deficit HSPU (5 cm plates) for advanced athletes once strict volume exceeds 15 consecutive reps. - ref: pullups role: primary frequency_per_week: 5 technical_notes: > AM gymnastics daily. Strict weighted pull-ups for strength (3×3–5 with +10–20 kg); butterfly pull-up cycling for metcon efficiency; chest-to-bar as Open-specific skill. Volume varies by session; always programmed before metcon fatigue. - ref: rowing_ergometer role: primary frequency_per_week: 5 technical_notes: > AM monostructural Block 1 priority: 30–45 min Zone 2 (HR 130–145 bpm) Monday through Friday. Block 2–3: shifts to interval work (4×500m at 92%, 3×1000m at 88%). Block 4: taper — 15–20 min aerobic only. Invictus views aerobic rowing capacity as the most undertrained component in CrossFit athletes. - ref: assault_bike role: secondary frequency_per_week: 3 technical_notes: > AM conditioning Block 2–3. High-intensity bike intervals for lactic capacity: 10×30 sec max / 90 sec rest (alactic); 5×2 min hard / 3 min easy (lactic threshold). Block 1: easy aerobic only. - ref: double_unders role: secondary frequency_per_week: 4 technical_notes: > Warm-up and metcon component. Daily in AM warm-up (2 min continuous target). Metcon integration 3× per week. Speed focus: sub-2:00 per 100 reps. - ref: toes_to_bar role: secondary frequency_per_week: 3 technical_notes: > AM gymnastics or PM metcon. Kipping for unbroken cycling; strict leg raise for structural core strength. Target: 20+ unbroken kipping TTB for advanced competition. sources: - title: "Invictus Athlete Programming" author: "Martin, C.J." year: 2013 publisher: "CrossFit Invictus" credibility: practitioner - title: "Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration" author: "Laursen, P.B., Jenkins, D.G." year: 2002 journal: "Sports Medicine" volume: 32 issue: 1 pages: "53-73" doi: "10.2165/00007256-200232010-00004" credibility: review --- # Invictus Athlete CJ Martin's Invictus Athlete program is built on a 16-week periodized block structure that explicitly separates training phases by dominant energy system — a more systematic approach to concurrent training than the daily-mixed format used by most CrossFit programs. The program is organized around the principle that aerobic adaptation and strength adaptation cannot be optimally pursued simultaneously within the same short training period; Invictus dedicates entire 4-week blocks to one quality at a time, while maintaining all others at minimum effective dose. ## Who This Is For - Advanced CrossFit athletes competing in the Open and aiming for sanctional qualifying (top 5%) - Athletes who have specific identifiable weaknesses to target (aerobic base, strength, gymnastics) - Prerequisites: Back squat ≥ 2.0× BW, Clean & jerk ≥ 1.0× BW, Snatch ≥ 0.8× BW, Fran ≤ 4:30, ring muscle-up established - Two-a-day training capacity: minimum 4–6 hours between sessions ## 16-Week Block Structure **Block 1 (Weeks 1–4): Aerobic Foundation** - AM: Long Zone 2 aerobic sessions (30–45 min row/run/bike) + strict gymnastics - PM: Strength accumulation (5×5) + aerobic threshold metcons (15–22 min) - Goal: Raise aerobic ceiling — every other quality is supported by oxidative base **Block 2 (Weeks 5–8): Strength Accumulation** - AM: Olympic lifting technique + interval conditioning (4×5 min at threshold) - PM: Heavy strength (5×4 at 75–85%) + moderate metcons (10–18 min) - Goal: Build strength reserve to reduce metcon economy cost **Block 3 (Weeks 9–12): Sport-Specific Intensification** - AM: Olympic lifting heavy singles + lactic sprint capacity (30–90 sec max efforts) - PM: Near-max strength (5×3 at 82–90%) + Open-format WODs (2–12 min) - Goal: Peak lactic power and sport-specific skill under fatigue **Block 4 (Weeks 13–16): Competition Peak** - AM: Reduced volume; skill maintenance only - PM: Taper; 90–95% intensity on all main lifts; competition-format WODs only - Goal: Express fitness; arrive at competition at peak with cleared fatigue ## Weekly Schedule (Block 2 Example) | Session | AM | PM | |---------|----|----| | Monday | Clean & jerk technique (5 singles at 82%) | Back squat 5×4 at 78% + Long metcon | | Tuesday | Snatch technique + row intervals | Deadlift 4×3 at 83% + Short metcon | | Wednesday | Gymnastics skill (muscle-ups, HSPU) | Back squat 5×4 at 80% + Threshold WOD | | Thursday | Snatch cycling + aerobic run | C&J heavy + Overhead press + Metcon | | Friday | Gymnastics + pull-up volume | Back squat 5×4 at 82% + Sprint WOD | | Saturday | Long row (40 min aerobic) or benchmark test | Rest | | Sunday | Rest | Rest | ## Benchmark Testing (Start and End of Each Block) | Benchmark | Purpose | |-----------|---------| | 2K Row | Aerobic power indicator | | Fran | Lactic/strength integration | | Max unbroken butterfly pull-ups | Gymnastics capacity | | Heavy power clean (1RM) | Barbell cycling ceiling | | 1RM back squat | Strength reserve | ## Progression - **Strength**: Undulating load within each block; increases 2–3% per week within block - **Gymnastics**: Progress one tier per block (strict → kipping → weighted or deficit) - **Energy systems**: Shift dominant system priority by block; maintain others at MEV > Prerequisite programs: `crossfit_intermediate`, `hwpo_training`. Related guides: `crossfit_advanced_guide`.